A beautiful, toned figure is unthinkable without a flat stomach with prominent muscles. To achieve good results in the fight for the perfect abs, you need willpower, great desire and an integrated approach.
Instructions
Step 1
First of all, decide on the program for which you will be engaged. The three ingredients for a good abs are diet, aerobic exercise, and strength training. Create your own menu for every day, week and month. Observe moderation in food, limit the consumption of sweets, baked goods. Reduce the number of servings, but try to eat a little every 3 to 4 hours. Substitute green tea for coffee and drink at least 1.5 liters of water a day. Avoid eating 1 to 2 hours before and 30 minutes after your workout.
Step 2
Choose a time and place for physical activity. For best results, exercise at least 5 days a week. Set realistic deadlines for yourself. Of course, a lot depends on your initial shape. However, in any case, you will see the first effect of training no earlier than in 1 - 2 months.
Step 3
Make a set of exercises for yourself and study it. Ideally, it's best to sign up for a gym or start classes with a personal trainer. But if this is not possible, then the training can be organized at home on your own. The main thing is to discipline yourself so that home exercises become your good habit.
Step 4
Start your workout with a warm-up, warm up your muscles with jumping and stretching exercises. Remember that you need to work out all the muscle groups of the press. Train your lower abdomen by raising your legs. Do, for example, exercises such as "bicycle", "scissors". For the upper abs, pick up classic lifts. For the oblique muscles of the abdomen, perform lifts with various twists and turns.
Step 5
Perform each exercise until you feel tired, then do another 3-4 movements. Repeat the whole complex 2-3 times. At the end of your workout, be sure to do some stretching exercises.
